Crunchy Cauliflower Casserole

Health score
18%
Crunchy Cauliflower Casserole
60 min.
4
396kcal

Suggestions


Are you ready to elevate your side dish game with a delightful Crunchy Cauliflower Casserole? This dish is not only a feast for the eyes but also a deliciously satisfying option for lunch or dinner. With its creamy texture and a crispy, golden topping, it’s sure to impress both family and friends alike.

Imagine tender cauliflower florets enveloped in a rich, savory sauce made from a blend of warm milk, heavy cream, and aromatic spices like ground cumin and nutmeg. The addition of grated pecorino cheese adds a delightful sharpness that perfectly complements the dish. Topped with a crunchy layer of panko-style bread crumbs mixed with melted butter, this casserole offers a satisfying contrast in textures that will have everyone coming back for seconds.

Not only is this Crunchy Cauliflower Casserole a delicious choice, but it’s also a healthier alternative to traditional casseroles, packing in nutrients while keeping the calorie count in check. With just 396 calories per serving, you can indulge without the guilt. Whether you serve it as a main dish or a side, this casserole is versatile enough to fit any meal occasion. So, roll up your sleeves and get ready to create a dish that will become a staple in your kitchen!

Ingredients

  • 0.5 cup breadcrumbs panko-style
  • tablespoon butter melted
  • large head cauliflower cut into florets
  • tablespoons flour 
  • tablespoons parsley fresh roughly chopped
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon nutmeg 
  • 0.3 cup cup heavy whipping cream 
  • 1.5 teaspoons kosher salt 
  • 0.8 cup pecorino cheese divided grated
  • 0.3 cup shallots diced
  • 0.5 teaspoon pepper white freshly ground
  • 2.3 cups milk whole

Equipment

  • bowl
  • sauce pan
  • oven
  • whisk
  • pot
  • casserole dish

Directions

  1. Set the oven rack to the middle and preheat to 375°F.
  2. Pour 1/2 cup of water into the bottom of a pot fitted with a vegetable steamer. Cover and set over medium heat. Once the water boils, drop florets into the steamer, cover, and steam until tender but not mushy, about 10 minutes.
  3. Remove from heat.
  4. Grease the bottom and sides of a small casserole dish and arrange the florets in a layer inside.
  5. Add butter to a small heavy saucepan and melt over low heat.
  6. Add shallot and cook until gently browned, stirring occasionally, about 3 minutes.
  7. Whisk in flour, pepper, nutmeg, and cumin. Continue to cook, stirring constantly, until pale golden brown, about 3 minutes. Slowly whisk in milk and heavy cream and cook, stirring constantly, until the sauce comes to a boil and coats the back of a spoon.
  8. Remove from heat and stir in 1/2 cup of the pecorino. Season to taste with salt, then pour sauce over cauliflower in casserole dish.
  9. In a small bowl combine bread crumbs, melted butter, and remaining pecorino. Stir well and sprinkle over the top of the florets.
  10. Bake until gently browned, about 20 minutes.
  11. Sprinkle with parsley and serve immediately, or alternatively, sprinkle with more cheese and broil briefly for a darker, crisper topping.

Nutrition Facts

Calories396kcal
Protein17.45%
Fat48.4%
Carbs34.15%

Properties

Glycemic Index
89.75
Glycemic Load
8.4
Inflammation Score
-8
Nutrition Score
26.532173923824%

Flavonoids

Apigenin
4.37mg
Luteolin
0.21mg
Kaempferol
0.79mg
Myricetin
0.3mg
Quercetin
1.14mg

Nutrients percent of daily need

Calories:396.33kcal
19.82%
Fat:22.03g
33.89%
Saturated Fat:13.3g
83.13%
Carbohydrates:34.98g
11.66%
Net Carbohydrates:29.34g
10.67%
Sugar:13.3g
14.78%
Cholesterol:67.83mg
22.61%
Sodium:1363.54mg
59.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.88g
35.75%
Vitamin C:105.23mg
127.55%
Vitamin K:68.18µg
64.93%
Calcium:463.78mg
46.38%
Phosphorus:424.43mg
42.44%
Folate:154.86µg
38.72%
Vitamin B2:0.5mg
29.62%
Manganese:0.57mg
28.61%
Vitamin B6:0.56mg
28.24%
Potassium:964.37mg
27.55%
Vitamin B1:0.38mg
25.33%
Fiber:5.64g
22.57%
Vitamin B5:2.19mg
21.88%
Selenium:12.62µg
18.03%
Magnesium:69.61mg
17.4%
Vitamin A:866.25IU
17.33%
Vitamin B12:1.03µg
17.24%
Iron:2.47mg
13.74%
Zinc:1.99mg
13.29%
Vitamin B3:2.53mg
12.67%
Vitamin D:1.84µg
12.28%
Copper:0.16mg
7.84%
Vitamin E:0.62mg
4.15%